When I think of the second trimester of pregnancy, I think of being excited about looking pregnant! Like this is the time when I would pull out all my tight-fitting shirts just so you could see my bump. Yep, I was that person, go ahead and ask me about my belly!
I loved looking pregnant!
The second trimester of pregnancy can be exciting as you head into the many changes that it brings as you get to watch your womb expand and eventually feel your baby move!
This also can be a time where things become more surreal, an adjustment phase as your belly begins to grow and find balance within all of that. New discomforts, aches that you may feel, and a new to-do list that you are creating for your birth!
As you know if you read my last post talking all about the first trimester, you can check that out here if you didn’t. I think during pregnancy it can be super intentional in taking care of ourselves if we know what’s physically going on within us so we can accommodate and nurture our bodies.
This ultimately can be so empowering and can connect us to our overall pregnancy as we head into our birthing experience.
So this post I will be exploring the many different second trimester changes, tips, and at the end, some yoga poses for you to keep moving your body through it all!
When does the second trimester start?
The second trimester of pregnancy begins when you hit 15 weeks pregnant to 27 weeks.
Physical Changes
Blood Volume Continues to increase
From your first trimester into your second trimester, your blood volume has been increasing to supply and support your placenta and baby. More blood flowing through your body is accommodated with the dilation of your blood vessels. With the continued changes happening with your blood, this may show up physically for you or it may not. Some things increase blood can cause is
- Swelling in arms, legs
- Stuffy Nose
- Increased body heat causing you to be warmer than usual
May experience Pelvis and back pain
As your uterus grows bigger and your baby continues to get bigger this can put a lot of pressure on the pelvis and onto the pelvic floor. During pregnancy, your muscles, and ligaments become more relaxed and flexible due to the hormone relaxin. This combination can increase pelvic discomfort during the later weeks of pregnancy as the pelvis is not as stable as it takes on extra weight.
There are some ways to proactively help ease pelvic pain throughout pregnancy and I will list a few things down below.
Paying attention to your alignment during movement
As your belly grows, your breasts become fuller and the hormonal changes cause ligaments to be looser and easier to sprain or strain. When moving to get out of bed, getting up from sitting, getting out of the car. Try to remember to move with your legs closed together, creating more support for your belly. Whenever you are moving out of one position to the other, move slowly and support your body as you move.
Pay Attention to your posture when standing
It can be so tempting to lean right along with your bump as it grows but this can also cause an imbalance in your body and put excess pressure on your hips and pelvis. Trying not to lean too much forward, not too backward but neutral hips, relaxed shoulders, keeping your head high.
Pregnancy strap
A pregnancy belt may help relieve some of the downward pressure you are feeling in your pelvis. These belts usually strap right underneath your belly and help lift your belly. I had one of these during my first pregnancy and it helped relieve pressure on my hips while I was working and standing for long periods.
Yoga Poses /Movement
Adding some movement to your pelvis and surrounding ligaments can help soothe pelvic pain. Also, yoga poses that strengthen the pelvis and surrounding ligaments can help better support your uterus and baby.
Some poses you could do are :
Child Pose
Dancer Pose
Dynamic Squats
Chair pose while holding block, ball, or blanket between thighs
Pelvic tilts
Butterfly
Figure four
Practice Contractions or also known as Braxton hicks
During your second trimester of pregnancy, you may begin to experience practice contractions. These are exactly what they sound like, contractions that are preparing your body for labor but do not lead to labor. These practice contractions last for 30 to 60 minutes and are
- Irregular and inconsistent
- Unpredictable
- Do not get stronger
- Can be uncomfortable
- They slowly fade away and disappear
Things you can do that can help ease discomfort
- Drink water, you may be dehydrated
- Change positions, if you have been sitting for a while try walking
- A warm bath
If at any time you are having contractions that become stronger and followed by blood, seek medical help. This could be a sign of pre-labor.
Baby Movement
Maybe not so much in the early days of the second trimester but as you get further along you will begin to feel your baby move! Finally! It may feel like a quick fluttering feeling at first. During this trimester, your baby is not as big so the movement may not be as powerful. Sometimes second pregnancies or beyond, movement is felt a lot earlier.
Weight gain
Everything is beginning to grow during the second trimester of pregnancy! There are so much different factors that begin to add to your body weight to accommodate your growing baby.
Such as
- Your blood volumes and fluid in the body continue to increase
- Breast continue to become more full with milk
- Your womb is growing
- Continue weight gain of Baby (which mainly will pick up during the 3rd trimester)
- The placenta is growing
- Amniotic fluid
- Additional fat storage
Staying active through light exercises, walking, yoga, keeping your body moving through all of these changes, and being mindful of the food you are intaking in can help bring balance to your weight gain. As you may have heard the myth of “eating for two” that is not the case.
Eating 300 calories more and focusing on high-quality, whole foods full of nutrients is important for overall health in pregnancy. This can lower the risk of pregnancy complications such as preeclampsia, diabetes, and high blood pressure.
Baby Development
The second trimester of pregnancy is the time baby begins to develop in huge milestones, becoming more stronger and becoming more functional for living outside your womb. Some of the changes during this period are :
- The baby is measuring about 11 to 14 inches long by the end of the trimester and moving and rolling around which you may begin to feel.
- The placenta will be fully developed around week 23 of pregnancy
- The baby will begin to hear and open eyes
- Baby can recognize your voice and familiar noises
- By end of the trimester, will be around 11-14 inches long and weigh 1-2 pounds
- Hair begins to grow all over babies body, nails begin to grow
- They will be covered in a protective coating called (Vernix) The white coating covered babies when they are born
- All major organs are formed and genitals are fully formed
- Babie begins to swallow
- Putting on fat to keep warm
Emotional Changes
- Pregnancy may feel more real as your womb grows and you feel your baby moving
- A boost of energy, may not be as tired as the first trimester of pregnancy
- May have an increased appetite with taste buds changing and hormones
- Mixed feelings about your growing womb and how you look
Things you can do during your 2nd trimester
- Light exercise, walking, yoga, invest in a pregnancy ball to help with pelvis movement
- Looking into and taking a childbirth education class or course
- Building up resources locally and online, your birth team, and prepping for the birth experience you want to have
- Listening to inspiring birth stories to bring encouragement
- Research around pregnancy, birth, and postpartum
- Interviewing, research doulas, midwives, providers, postpartum support, etc if you are considering hiring any extra help/support.
- Enjoying your baby, your bump, and finding a connection with your baby
- Begin reading and talking with baby ( they can hear you now)
- Eating whole, nutritious foods, finding healthy snacks, and drinking lots of water!
To take a deep dive into planning for your birth, you can download my free workbook Birthing With Intentions here!
A second Trimester Prenatal Yoga Sequence
Adding some movement into your daily routine can be beneficial for the birth of your baby, new aches and pains that may come with body changes, and can bring you into a closer connection with yourself, baby and your overall pregnancy and birthing experience.
To learn about some benefits around prenatal yoga, click here to read my post 12 benefits of prenatal yoga.
Down below I have put together a yoga sequence with different poses that creates movement in the pregnant body along with an introduction to the pelvic floor, some deep pelvic floor breathing and a 4 minute meditation.
Check it out here!
Enjoy this yoga sequence and take care of yourself through the changes you are going through. Give yourself grace to slow down and focus in on you and your baby when needed and honor your self and body through all of the changes. Take care and until next time!
Stay tune, in tune and forever evolving.
Stephanie
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